****All afternoon Classes are cancelled due to the continued snow and adverse driving conditions, as well as the 5:00 am, 6:00 am and 7:00 am classes on Wednesday, December 16.  We apologize for any inconvenience.  BE SAFE OUT THERE!!!***

A. Strength:  RDL (snatch Grip)  5 – 5 – 5 (2-3 warm up sets)
B. 2 Rounds for time (25:00 Cap)
:30 “L” Sit Hold (parallettes)
20 GHD Sit-ups (30 ab mat)
:30 HS Hold
20 HSPU
:30 Deadlift Hold (185/125)
20 Deadlift
:30 Pull-up Hold (chin over bar…mod ring row hold at top)
20 Pull-ups
C.     Cool down – 500 Meter Row